Workout Routine

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My Way

by umdemir

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Heavy Squat Day

Low Bar Back Squat

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
55 lbs
5
0 sec
2
52% 1RM
80 lbs
3
0 sec
3
70% 1RM
105 lbs
1
180 sec

Low Bar Back Squat

3 sets
Superset with Gripper

Low Bar Back Squat

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
130 lbs
3
0 sec
2
88% 1RM
130 lbs
3
0 sec
3
88% 1RM
130 lbs
3
0 sec
4
88% 1RM
130 lbs
3
0 sec
5
88% 1RM
130 lbs
3 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase 1RM by 5 lbs
Extra 5-6 reps, increase 1RM by 10 lbs
Extra 7+ reps, increase 1RM by 15 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Low Bar Back Squat

5×3+
Superset with Low Bar Back Squat

Gripper

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-12
180 sec
2
–
–
5-12
180 sec
3
–
–
5-12
180 sec
4
–
–
5-12
180 sec
5
–
–
5-12
180 sec

Double Progression: Work within 5-12 reps, adding one rep per successful session. At the top of the range, weight increases by 1 lbs; failing at the bottom decreases it by .

Gripper

5×5

Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
35 lbs
5
0 sec
2
48% 1RM
55 lbs
3
0 sec
3
64% 1RM
70 lbs
1
180 sec
4
80% 1RM
90 lbs
6
180 sec
5
80% 1RM
90 lbs
6
180 sec
6
80% 1RM
90 lbs
6
180 sec
7
80% 1RM
90 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Lat Pulldown

7 sets

Heavy Bench Press Day

Bench Press

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
55 lbs
5
0 sec
2
52% 1RM
80 lbs
3
0 sec
3
70% 1RM
105 lbs
1
180 sec

Bench Press

3 sets
Superset with Weighted Pull Up

Bench Press

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
130 lbs
3
0 sec
2
88% 1RM
130 lbs
3
0 sec
3
88% 1RM
130 lbs
3
0 sec
4
88% 1RM
130 lbs
3
0 sec
5
88% 1RM
130 lbs
3 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase 1RM by 5 lbs
Extra 5-6 reps, increase 1RM by 10 lbs
Extra 7+ reps, increase 1RM by 15 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bench Press

5×3+
Superset with Bench Press

Weighted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
180 sec
2
–
–
1
180 sec
3
–
–
1
180 sec
4
–
–
1
180 sec
5
–
–
1
180 sec

Weighted Pull Up

5×1

Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
50 lbs
5
0 sec
2
48% 1RM
70 lbs
3
0 sec
3
64% 1RM
95 lbs
1
180 sec

Pendlay Row

3 sets
Superset with Finger Extension with Gripz Bands

Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
180 sec
2
80% 1RM
120 lbs
6
180 sec
3
80% 1RM
120 lbs
6
180 sec
4
80% 1RM
120 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Pendlay Row

4×6
Superset with Pendlay Row

Finger Extension with Gripz Bands

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-12
180 sec
2
–
–
5-12
180 sec
3
–
–
5-12
180 sec
4
–
–
5-12
180 sec

Double Progression: Work within 5-12 reps, adding one rep per successful session. At the top of the range, weight increases by 1 lbs; failing at the bottom decreases it by .

Finger Extension with Gripz Bands

4×5

Deadlift Day

Conventional Deadlift

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
55 lbs
5
0 sec
2
52% 1RM
80 lbs
3
0 sec
3
70% 1RM
105 lbs
1
180 sec
4
88% 1RM
130 lbs
3
180 sec
5
88% 1RM
130 lbs
3
180 sec
6
88% 1RM
130 lbs
3
180 sec
7
88% 1RM
130 lbs
3
180 sec
8
88% 1RM
130 lbs
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase 1RM by 5 lbs
Extra 5-6 reps, increase 1RM by 10 lbs
Extra 7+ reps, increase 1RM by 15 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Conventional Deadlift

8 sets

Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
35 lbs
5
0 sec
2
48% 1RM
55 lbs
3
0 sec
3
64% 1RM
70 lbs
1
180 sec
4
80% 1RM
90 lbs
6
180 sec
5
80% 1RM
90 lbs
6
180 sec
6
80% 1RM
90 lbs
6
180 sec
7
80% 1RM
90 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Lat Pulldown

7 sets

Light Bench Press Day

Bench Press

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
50 lbs
5
0 sec
2
48% 1RM
70 lbs
3
0 sec
3
64% 1RM
95 lbs
1
180 sec

Bench Press

3 sets
Superset with Weighted Pull Up

Bench Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
0 sec
2
80% 1RM
120 lbs
6
0 sec
3
80% 1RM
120 lbs
6
0 sec
4
80% 1RM
120 lbs
6
0 sec
5
80% 1RM
120 lbs
6
0 sec

Bench Press

5×6
Superset with Bench Press

Weighted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
180 sec
2
–
–
1
180 sec
3
–
–
1
180 sec
4
–
–
1
180 sec
5
–
–
1
180 sec

Weighted Pull Up

5×1

Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
50 lbs
5
0 sec
2
48% 1RM
70 lbs
3
0 sec
3
64% 1RM
95 lbs
1
180 sec

Pendlay Row

3 sets
Superset with Finger Extension with Gripz Bands

Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
180 sec
2
80% 1RM
120 lbs
6
180 sec
3
80% 1RM
120 lbs
6
180 sec
4
80% 1RM
120 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Pendlay Row

4×6
Superset with Pendlay Row

Finger Extension with Gripz Bands

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-12
180 sec
2
–
–
5-12
180 sec
3
–
–
5-12
180 sec
4
–
–
5-12
180 sec

Double Progression: Work within 5-12 reps, adding one rep per successful session. At the top of the range, weight increases by 1 lbs; failing at the bottom decreases it by .

Finger Extension with Gripz Bands

4×5

Light Squat Day

Low Bar Back Squat

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
50 lbs
5
0 sec
2
48% 1RM
70 lbs
3
0 sec
3
64% 1RM
95 lbs
1
180 sec

Low Bar Back Squat

3 sets
Superset with Gripper

Low Bar Back Squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
0 sec
2
80% 1RM
120 lbs
6
0 sec
3
80% 1RM
120 lbs
6
0 sec
4
80% 1RM
120 lbs
6
0 sec
5
80% 1RM
120 lbs
6
0 sec

Low Bar Back Squat

5×6
Superset with Low Bar Back Squat

Gripper

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-12
180 sec
2
–
–
5-12
180 sec
3
–
–
5-12
180 sec
4
–
–
5-12
180 sec
5
–
–
5-12
180 sec

Double Progression: Work within 5-12 reps, adding one rep per successful session. At the top of the range, weight increases by 1 lbs; failing at the bottom decreases it by .

Gripper

5×5

Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
35 lbs
5
0 sec
2
48% 1RM
55 lbs
3
0 sec
3
64% 1RM
70 lbs
1
180 sec
4
80% 1RM
90 lbs
6
180 sec
5
80% 1RM
90 lbs
6
180 sec
6
80% 1RM
90 lbs
6
180 sec
7
80% 1RM
90 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Lat Pulldown

7 sets